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Roasted Parsnip Mash


As the weather gets colder, it's great to have warm, savory root vegetable like parsnips. Not only are they super comforting and tasty, they're also high in potassium, Vitamin C, magnesium and phytonutrients. Parsnips are low in fermentable sugars, meaning they won't cause bloating like some other starches (butternut squash, sweet potato) if you have IBS.

This recipe is low FODMAP, low gylcemic index, nightshade free, gluten free, and vegan if you use coconut oil- all the frees you can possibly have in one dish! They are also a more flavorful version of mashed potatoes. You also don't need to add any garlic because they have so much flavor!


Prep time: 15min Cook time: 45-60min Total time: 60-75min


1 serving= 1/2 cup of mash



4 parsnips, chopped in coins

2 tsp herb de provence

4 springs thyme, de-stemmed

2 tsp olive oil


1 stalk celery, minced

1 bunch fresh chives (or 1 pack), chopped

2 carrots, minced

1 tbsp ghee or coconut oil

4 parsnips, chopped in coins

1/2-1 cup filtered water

1 can coconut milk, unsweetened (read ingredients)

2 tsp ground coriander seed

salt and pepper to taste

1/4 cup fresh cilantro, chopped for garnish


1. Wash herbs and pick leaves off the woody stems

2. Mix all roast ingredients on a lined baking sheet and roast at 350 degrees for 30- 45 minutes until golden brown (This gives the mash more flavor)

3. In a medium pot, sauté celery, chives and carrots until translucent

4. Add water and parsnip coins. If you need to add more water, you can add

another 1/2 cup.

5. Once the parsnips are soft and well cooked, add coconut milk

6. Use an immersion blender to smooth the mash. You can also use a Vitamix or

high speed blender.

7. Serve with chopped cilantro


  • Add more water to create a parsnip soup

  • If you are low on time, you can skip the roasting step and just add the parsnips and herbs at step 4.

  • Serve as a mashed potato replacement to serve with a protein like eggs or nut encrusted fish. Add some greens or other veggies for a balanced meal.

  • Top with herb sauce, tahini or romesco sauce for extra flavor.

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